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  • Posted On: 01-15-19, 10:04 pm (EST) #51

    Trying to bulk. Questions on dieting and training

    January 15, 2019, 10:04 pm
    Posted by: Tmcclone9119

    I do drink plenty of water but it seems to bother me on my hypertrophy days but not so much on my strength days so idk if i should wait a little longer before i go to the gym and i do take pre workout 20 to 30 minutes prior. When it comes for your total volume for the week should i worry about how many sets i do or reps.

     

     

     

    https://www.aworkoutroutine.com/optimal-workout-volume/

    @tmcclone9119 If fatigue bothers you more on hypertrophy days than strength training days, it's probably just that your endurance levels aren't the best and the higher reps wear you down more. The more endurance training you do, the more that will improve and you won't feel as fatigued.

     

    For volume, it's a mix of a number of things. Reps, sets, frequency. And it all depends on how you're training, because the volume is going to be different if you're training for hypertrophy one day and strength another. For example, on your hypertrophy day you might do 5 - 6 sets for your chest with 8 - 10 reps per set. So that might be 60 reps total. But on your strength day, you might do 6 - 8 sets for chest, but only 4 - 6 reps per set. So that might only be 48 reps total, even though you do more sets. But it's with heavier weight, so the total volume might be similar. Does that make sense?

     

    Looks like what you linked to kind of goes over that a little bit.

  • Posted On: 01-21-19, 9:59 pm (EST) #52

    Trying to bulk. Questions on dieting and training

    January 21, 2019, 9:59 pm

    Todays hypertrophy workout

     

    Incline dumbell press 5x8 to 10 reps

    Seated row cable machi e 5x8 reps on last supet set with close grip t bar row

     

     

    Dumbell shoulder press 5x6 to 8 reps i know its a little bit on low rep side due to being heavier weight.

    Assisted pull ups

    5x8 to reps then last set drop the weight and burned out on pull ups

     

     

    Pec fly machine 3x10 reps on last drop Weight 40 to 50 percent then proceed to failure super set with rear delt flys for 3x10 to 12 reps

     

    Dumbell hammer curls

     

    4x 8 to 10 reps

     

    Tricep dip machine 4x12 reps last set drop the weight about 1/3 to 40 percent and rep to failure

     

    Cable curls 3x8 to 10 reps

     

    Let me know what your opinion is of this workout. I also have some follow up questions

     

    When it comes to leg days should i do both squats and deadlifts on separate leg days working them once a week or should i do like heavy squats on tuesday then maybe some light squats on friday after heavy dead lifting followed by some leg presses than do some isolation exercises for the quads ham strings and calfs. How many ab exercises should i put into my lower body days.

     

    How long does it take to rebuild muscle if you lose it. Im not trying to be a body builder or anything but i learned in these past 2 years of working out that it is alot of hard work and people dedicate their lives to the gym. Body builders power lifters people in movies etc etc. Im just someone who wants to look good and keep on getting stronger but i cant base my whole life around it forever. I been considering a career in the military but i hate to lose my muscle mass which i know is going to happen and it might be a very long time before i start working out in the gym again and i hate to revert to my skinny weak old self. I remember i could not ever workout on the bench press when i first started.

  • Posted On: 01-22-19, 9:11 pm (EST) #53

    Trying to bulk. Questions on dieting and training

    January 22, 2019, 9:11 pm
    Posted by: Tmcclone9119

    Todays hypertrophy workout

     

    Incline dumbell press 5x8 to 10 reps

    Seated row cable machi e 5x8 reps on last supet set with close grip t bar row

     

     

    Dumbell shoulder press 5x6 to 8 reps i know its a little bit on low rep side due to being heavier weight.

    Assisted pull ups

    5x8 to reps then last set drop the weight and burned out on pull ups

     

     

    Pec fly machine 3x10 reps on last drop Weight 40 to 50 percent then proceed to failure super set with rear delt flys for 3x10 to 12 reps

     

    Dumbell hammer curls

     

    4x 8 to 10 reps

     

    Tricep dip machine 4x12 reps last set drop the weight about 1/3 to 40 percent and rep to failure

     

    Cable curls 3x8 to 10 reps

     

    Let me know what your opinion is of this workout. I also have some follow up questions

     

    When it comes to leg days should i do both squats and deadlifts on separate leg days working them once a week or should i do like heavy squats on tuesday then maybe some light squats on friday after heavy dead lifting followed by some leg presses than do some isolation exercises for the quads ham strings and calfs. How many ab exercises should i put into my lower body days.

     

    How long does it take to rebuild muscle if you lose it. Im not trying to be a body builder or anything but i learned in these past 2 years of working out that it is alot of hard work and people dedicate their lives to the gym. Body builders power lifters people in movies etc etc. Im just someone who wants to look good and keep on getting stronger but i cant base my whole life around it forever. I been considering a career in the military but i hate to lose my muscle mass which i know is going to happen and it might be a very long time before i start working out in the gym again and i hate to revert to my skinny weak old self. I remember i could not ever workout on the bench press when i first started.

    @tmcclone9119 Looks like a pretty good upper body workout man! I like the drop sets, nice!

     

    It's your choice really. If you want to lift both as heavy as possibly, then probably pick one day to deadlift heavy / squat lighter and one day to squat heavy and deadlift lighter. You don't need too many ab exercises, maybe 3 - 4 to make sure you're hitting a bit of the upper abs, lower abs an obliques if you're going to train everything at once.

     

    If you can do some kind of training, even bodyweight stuff or a couple of gym sessions a week, that will help you minimize muscle loss, along with still eating a high protein diet and at a maintenance level of calories. But if you stop training altogether, yes you will lose size and strength and the amount of time it will take you to gain them back depends on your muscle memory. People who have been training for years and years will be able to gain back lost muscle and strength probably within months if they get back to it consistently with a good diet.

     

    In the military you will probably still be quite active so you could probably maintain a good amount of muscle. But the key thing would be to not lose sight of the gym entirely.

  • Posted On: 01-26-19, 8:57 pm (EST) #54

    Trying to bulk. Questions on dieting and training

    January 26, 2019, 8:57 pm

    So i go back tomorrow to the gym for another upper body workout. I been doing this for 6 to 8 weeks and i am not seeing much results maybe a little bit of growth in my arms but my chest and shoulders are still the same and its frustrating. Scott how did you pack on such mass so quickly from your full body workouts. You only what go throuh one exercise for your chest back shoulders biceps triceps abs legs etc. What would you recommend on structuring a work out for an upper lower split and maximize strength and muscle gains and to get in an out of the gym. Should i lift real heavy on all my exercises on strength day or just certain ones and do all the rest of my exercises for hypertrophy. Pretty much which style of training is whats going to make me look good. but i also like building strength and getting stronger. When it comes to upper body days should i stick with 1 compound exercise for chest such as bench press and then an isolation exercise with cable flys. For back do one back width and then another for thickness. For shoulders should i do and overhead press than one for isolation and just have one for biceps and triceps. But my thing is is that enough volume to get muscle gains in with out spending 2 hours in the gym. Ive spent up to 90 minutes in the gym for upper body days and to me that is still a little too long. Also scott id like to know what you eat usually on a day to day basis.

  • Posted On: 01-27-19, 8:33 pm (EST) #55

    Trying to bulk. Questions on dieting and training

    January 27, 2019, 8:33 pm
    Posted by: Tmcclone9119

    So i go back tomorrow to the gym for another upper body workout. I been doing this for 6 to 8 weeks and i am not seeing much results maybe a little bit of growth in my arms but my chest and shoulders are still the same and its frustrating. Scott how did you pack on such mass so quickly from your full body workouts. You only what go throuh one exercise for your chest back shoulders biceps triceps abs legs etc. What would you recommend on structuring a work out for an upper lower split and maximize strength and muscle gains and to get in an out of the gym. Should i lift real heavy on all my exercises on strength day or just certain ones and do all the rest of my exercises for hypertrophy. Pretty much which style of training is whats going to make me look good. but i also like building strength and getting stronger. When it comes to upper body days should i stick with 1 compound exercise for chest such as bench press and then an isolation exercise with cable flys. For back do one back width and then another for thickness. For shoulders should i do and overhead press than one for isolation and just have one for biceps and triceps. But my thing is is that enough volume to get muscle gains in with out spending 2 hours in the gym. Ive spent up to 90 minutes in the gym for upper body days and to me that is still a little too long. Also scott id like to know what you eat usually on a day to day basis.

    @tmcclone9119 I might do an Upper / Lower program as one of the next programs I do to put on the site. That will give you some ideas.

     

    Honestly from what you've been posting, your workouts don't look terrible. At the end of the day, if you're not growing, it's probably down to one of two things (or a combination of both)...

     

    1. You're not eating enough

    2. You're not implementing progressive overload

     

    Make sure you're doing both of those things. If you are, you should be noticing positive changes in strength and size. If you are progressively overloading and getting stronger but not growing and not gaining weight, that suggests you need to eat more food. I actually have a full day of eating video here: https://muscularstrength.com/exclusive/nutrition-supplements/full-day-of-eating-macro-breakdown

     

    As for which style of training is going to make you look good, there's no one answer. If there was one answer for everybody, we would all be reading from just one book about building muscle or losing fat. But everyone is different. If you focus on the principles of more volume and frequency for hypertrophy and more weight for strength, that will put you on the right track.

     

    If you want, we can go over your goals a bit more personally with a 1-on-1 consultation?

  • Posted On: 02-04-19, 9:43 pm (EST) #56

    Trying to bulk. Questions on dieting and training

    February 4, 2019, 9:43 pm

    Todays workout

     

    Barbell bench press at 175 for 4x 5 to 6 reps

     

    Chest supported row 4x8to10 reps after last set burn out with seated cable row machine

     

    Dumbell shoulder press 5x8to 10 reps

     

    Chinups 4x8to10 reps

     

    Cable crossovers 4x10 reps

    Shoulder flys 3x10 reps

     

    Tricep push down with vbar 4x8 reps with a 5th set to 12 reps

     

     

    One set of push ups til failure.

     

    Just a few questions. For each muscle group should i focus one big exercise per week to overload on for example

     

    Chest: barbell bench and incline bench

     

    Back: barbell row

     

    Shoulders: overhead press

     

    Triceps: weighted dips

     

    Biceps: barbel curls

     

    Legs: squats and dead lifts.

     

    Should i focus on those exercises weekly to lift heavy on them on my strength days. How long should i go on til i switch up my exercises on certain days.

  • Posted On: 02-05-19, 10:20 pm (EST) #57

    Trying to bulk. Questions on dieting and training

    February 5, 2019, 10:20 pm
    Posted by: Tmcclone9119

    Todays workout

     

    Barbell bench press at 175 for 4x 5 to 6 reps

     

    Chest supported row 4x8to10 reps after last set burn out with seated cable row machine

     

    Dumbell shoulder press 5x8to 10 reps

     

    Chinups 4x8to10 reps

     

    Cable crossovers 4x10 reps

    Shoulder flys 3x10 reps

     

    Tricep push down with vbar 4x8 reps with a 5th set to 12 reps

     

     

    One set of push ups til failure.

     

    Just a few questions. For each muscle group should i focus one big exercise per week to overload on for example

     

    Chest: barbell bench and incline bench

     

    Back: barbell row

     

    Shoulders: overhead press

     

    Triceps: weighted dips

     

    Biceps: barbel curls

     

    Legs: squats and dead lifts.

     

    Should i focus on those exercises weekly to lift heavy on them on my strength days. How long should i go on til i switch up my exercises on certain days.

    @tmcclone9119 Yes focusing on one big compound movement for each muscle group to overload on each week is a great idea! Compound movements should always be a staple in your training!

     

    Basically you can change them if you're no longer seeing progress. If you can't add weight, can't do more reps etc. I would say 4 - 6 weeks minimum, but remember if you are training everything twice per week with an upper / lower type split, you can focus on a different compound during that second training day. For example...

     

    Upper 1: Flat Barbell Bench Press + Barbell Bent-Over-Row

    Upper 2: Incline Barbell Bench Press + T-Bar Row

  • Posted On: 02-07-19, 7:51 pm (EST) #58

    Trying to bulk. Questions on dieting and training

    February 7, 2019, 7:51 pm

    So ive been thinking on doing a full body program cause going to the gym 4 days a week is too much for me cause i have other stuff to do. So i thought to do a 3 day a week full body workout but will full body workout increase my muscle mass and strength due to training for 2 years i feel like i wont be able to fit in enough volume i need with full body but i cant do a 4 day upper lower split anymore cause it interferes with my life a little too much and i have a difficult time increasing my weight with going to the gym one extra day. How did your full body workouts ho. Did you see alot of gains.

  • Posted On: 02-07-19, 10:24 pm (EST) #59

    Trying to bulk. Questions on dieting and training

    February 7, 2019, 10:24 pm
    Posted by: Tmcclone9119

    So ive been thinking on doing a full body program cause going to the gym 4 days a week is too much for me cause i have other stuff to do. So i thought to do a 3 day a week full body workout but will full body workout increase my muscle mass and strength due to training for 2 years i feel like i wont be able to fit in enough volume i need with full body but i cant do a 4 day upper lower split anymore cause it interferes with my life a little too much and i have a difficult time increasing my weight with going to the gym one extra day. How did your full body workouts ho. Did you see alot of gains.

    @tmcclone9119 You can definitely still make gains with full body training man. I noticed I got a lot thicker when I started full body training. And you don't necessarily need to match the total volume you've been doing. Definitely try your best to get your total volume (sets) around the same as what you've been doing lately, but the main thing with full body training is the frequency. You're making the most of the anabolic window more often throughout the week and that (along with obviously still being in a calorie surplus) is what helps you to see growth.

  • Posted On: 02-10-19, 1:05 pm (EST) #60

    Trying to bulk. Questions on dieting and training

    February 10, 2019, 1:05 pm

    So how long does a full body workout last from my 1st exercise to my final set. For the 3 days a week of working out how should i structure the workout

     

    Monday

     

    Chest incline bench and cable cross overs

     

    Legs dead lifts

     

    Back barbell rows

     

    Shoulders dumbell shoulder press

     

    Triceps weighted dips

     

    Biceps dumbell curl

     

    Abs sit ups or something

     

     

    Wednesday

     

    Chest weighted chest dip

     

    Legs leg presses and or walking lunges

     

    Back t bar row

     

    Shoulders. Shoulder flies and rear delt flies

     

    Triceps. Tricep push down

     

    Biceps cable curl

     

    Abs leg raises

     

     

    Friday

     

    Chest barbell bench press

     

    Legs back squats

     

    Back one arm dumbell row and pull ups

     

    Shoulders overhead press

     

    Triceps skull crusher

     

    Biceps barbell curl

     

    Abs oblique twist

     

     

    What would be the ideal sets and rep ranges with a full body workout. Since my biggest lift to progress on barbell bench on flat bench is it ok to to workout on that once a week and would i still increase my strength and so on it. Am i still able to lift with low reps with it on full body program. If i do weighted dips tricep variation on Monday will i be able to recover enough to do weighted dips chest variation by wednesday. Is it ok to do dead lifts at the beginning of the week or by the end of the week.i structured some days to hit a muscle more than once just so i could hit potentiality every angle of the muscle but with hitting every muscle every workout i dont want to be in the gym for 2 hours. Is it still ok to super set on full body like dead lifts with bench rows with cable cross overs shoulders with biceps etc.

  • Posted On: 02-10-19, 9:10 pm (EST) #61

    Trying to bulk. Questions on dieting and training

    February 10, 2019, 9:10 pm
    Posted by: Tmcclone9119

    So how long does a full body workout last from my 1st exercise to my final set. For the 3 days a week of working out how should i structure the workout

     

    Monday

     

    Chest incline bench and cable cross overs

     

    Legs dead lifts

     

    Back barbell rows

     

    Shoulders dumbell shoulder press

     

    Triceps weighted dips

     

    Biceps dumbell curl

     

    Abs sit ups or something

     

     

    Wednesday

     

    Chest weighted chest dip

     

    Legs leg presses and or walking lunges

     

    Back t bar row

     

    Shoulders. Shoulder flies and rear delt flies

     

    Triceps. Tricep push down

     

    Biceps cable curl

     

    Abs leg raises

     

     

    Friday

     

    Chest barbell bench press

     

    Legs back squats

     

    Back one arm dumbell row and pull ups

     

    Shoulders overhead press

     

    Triceps skull crusher

     

    Biceps barbell curl

     

    Abs oblique twist

     

     

    What would be the ideal sets and rep ranges with a full body workout. Since my biggest lift to progress on barbell bench on flat bench is it ok to to workout on that once a week and would i still increase my strength and so on it. Am i still able to lift with low reps with it on full body program. If i do weighted dips tricep variation on Monday will i be able to recover enough to do weighted dips chest variation by wednesday. Is it ok to do dead lifts at the beginning of the week or by the end of the week.i structured some days to hit a muscle more than once just so i could hit potentiality every angle of the muscle but with hitting every muscle every workout i dont want to be in the gym for 2 hours. Is it still ok to super set on full body like dead lifts with bench rows with cable cross overs shoulders with biceps etc.

    @tmcclone9119 This doesn't look too bad! Hard to say how long it will take - my routines in the Full Body Evolution program take around 90 - 105 minutes to complete. So it depends how many sets and reps you are doing and how long your rest periods are for how long it will take.

     

    You can still mix your rep ranges with a full body program. Take a look at my program for an example, or just follow the program itself and take all the guesswork out of the equation 😊 

     

    If you're trying to improve your flat bench press though, it might be a good idea to be benching on a flat bench twice per week. You should have recovered to do dips twice per week and yes you can do deadlifts at the start of the week.

     

    And you can still do supersets with full body training, for sure!

  • Posted On: 02-10-19, 9:23 pm (EST) #62

    Trying to bulk. Questions on dieting and training

    February 10, 2019, 9:23 pm

    So you think i should skip incline bench pressing. I thought it was probably most important to hit your upper chest when it comes to developing a good chest. And if i do these workouts consistently how long should it be before i switch up my exercises.

  • Posted On: 02-10-19, 9:34 pm (EST) #63

    Trying to bulk. Questions on dieting and training

    February 10, 2019, 9:34 pm
    Posted by: Tmcclone9119

    So you think i should skip incline bench pressing. I thought it was probably most important to hit your upper chest when it comes to developing a good chest. And if i do these workouts consistently how long should it be before i switch up my exercises.

    @tmcclone9119 You can still incline press too. But instead of doing an incline press and flys, maybe do an incline press and a flat press. If your goal is to get it your flat bench stronger then doing it more often is going to help with that.

     

    It's good to switch things up every 8 - 12 weeks, but it doesn't have to be everything. It can be a few exercises, maybe changing the order of exercises too. And if you are still seeing progress after 8 - 12 weeks and still enjoying the workouts, you don't NEED to change then. You would just change when you stopped seeing progress.

  • Posted On: 02-11-19, 9:39 pm (EST) #64

    Trying to bulk. Questions on dieting and training

    February 11, 2019, 9:39 pm

    So has the full body workouts been the best split you ever done. When are you going to start an upper lower split. I feel like thats one of the best splits im curious to see what u think of it.

  • Posted On: 02-11-19, 10:39 pm (EST) #65

    Trying to bulk. Questions on dieting and training

    February 11, 2019, 10:39 pm
    Posted by: Tmcclone9119

    So has the full body workouts been the best split you ever done. When are you going to start an upper lower split. I feel like thats one of the best splits im curious to see what u think of it.

    @tmcclone9119 It's one of the best I've done. I've tried a lot of different things so it's hard to pin down one as the absolute best, but full body training definitely had me feeling thicker and fuller that I had ever been!

     

    I might do an upper / lower split next!

  • Posted On: 02-19-19, 10:08 pm (EST) #66

    Trying to bulk. Questions on dieting and training

    February 19, 2019, 10:08 pm

    When it comes to working the upper body id like to put 2 chest exercises 2 back exercises 1 shoulder one bicep and 1 tricep and if there is some time ill throw in shrugs or flyes. If i do 2 compound chest exercises like barbell bench and incline press would it be best to throw in shoulder flies and rear delt flyes for shoulders and if i just have one compound movement like barbell bench and one isolation exercise like cable flies would it be best to do dumbell or barbell shoulder press. When it comes to one arm row exercise is it that exercise more for thickness or width since it hits the lats. Is there any other advice i need for a wider back.

  • Posted On: 03-03-19, 11:29 pm (EST) #67

    Trying to bulk. Questions on dieting and training

    March 3, 2019, 11:29 pm
    Posted by: Tmcclone9119

    When it comes to working the upper body id like to put 2 chest exercises 2 back exercises 1 shoulder one bicep and 1 tricep and if there is some time ill throw in shrugs or flyes. If i do 2 compound chest exercises like barbell bench and incline press would it be best to throw in shoulder flies and rear delt flyes for shoulders and if i just have one compound movement like barbell bench and one isolation exercise like cable flies would it be best to do dumbell or barbell shoulder press. When it comes to one arm row exercise is it that exercise more for thickness or width since it hits the lats. Is there any other advice i need for a wider back.

    @tmcclone9119 If you are only choosing one shoulder exercise, I would try to make it a press. If you are training shoulders multiple days during the week, then one day can be a press and the other day can maybe be a rear delt fly or lateral raise.

     

    Your pull-ups and pulldowns are going to be best for building your lats and getting more width, but also pendlay rows and barbell bent-over rows with an underhand grip. Single-arm dumbbell rows will be good for the lats too but it possibly won't hit the lats as hard as those other movements.

  • Posted On: 03-14-19, 8:02 pm (EDT) #68

    Trying to bulk. Questions on dieting and training

    March 14, 2019, 8:02 pm

    Hey im trying to take some time off from the gym for the sake of getting a break. Is 7 to 10 days good enough with out losing strength

  • Posted On: 03-18-19, 10:49 pm (EDT) #69

    Trying to bulk. Questions on dieting and training

    March 18, 2019, 10:49 pm
    Posted by: Tmcclone9119

    Hey im trying to take some time off from the gym for the sake of getting a break. Is 7 to 10 days good enough with out losing strength

    @tmcclone9119 Yes, taking a week off can be good sometimes. You might notice slight strength losses when you get back to the gym, but that's normal and should come back really quickly if you're only taking 7 days off to recover (and if you're still eating well to maintain).

  • Posted On: 05-19-19, 9:13 pm (EDT) #70

    Trying to bulk. Questions on dieting and training

    May 19, 2019, 9:13 pm

    Hey so i have some important questions. In my current upper lower split i have seen some increase in my strength like on cable flies dumbell press dumbell shoulder press one arm row etc. But i measured around my upper body arou d the chest and back and it was 37.5 which i felt like its been for a very long time. My lifts are going up but not my size unfortunately. How can i gain more muscle mass i thought about doing ppl but being in the gym 6 days a weekbis too much in my opinion so a 4 day upper lower split i thought would be good.

     

    My macros are usually

     

    Fats around 130g

     

    Carbs 425

     

    Protein around 180 to 185

     

    I take syntha 6 protein 1 scoop with 2 cups of whole milk for post workout shake. Should i just use water or should i put in another scoop of protein for post workout. My upper body days consist of 2 chest exercises consisting of a total 8 to 10 sets

     

    Back has a vertical and horizontal row 8 to 10 sets

     

    Shoulder one pressing and 1 fly around 8 sets totsl

     

    1 bicep and 1 tricep

     

    4 sets of biceps

    4 sets of triceps

     

    Any advice scott.

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